Wide-grip rear pull-up

Proper Position
Grab the pull-up bar with a pronated grip (palms facing forward) and your hands spaced wider than shoulder-width.
Hang from the bar with your body straight and your legs slightly crossed for stability.
Look straight ahead, keeping your shoulders relaxed and your shoulder blades engaged.

Movement

• Slowly pull your body upward by bending your elbows, bringing the back of your neck to the bar.
• Focus on contracting your back muscles, avoiding pulling with your shoulders.
• Slowly lower yourself back to the starting position, maintaining control.
• Repeat for the desired number of repetitions.

Breathing
Inhale as you lower yourself.
Exhale as you pull yourself upward.

Precautions

• Avoid going too low to protect your shoulders.
• Ensure your back stays straight and your movements are smooth.